Push ups for beginners! 👇🏼👇🏼👇🏼
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1)kneeling with hands on incline bench
2)kneeling with hands flat on floor
3)high plank with hands on incline bench
4)high plank with hands on the floor
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Push ups can do great things for your strength, balance, and mobility if done correctly... but when done incorrectly, they can lead to injuries and muscle imbalances that take a while to come back from. If your push ups are struggling, take it back to the beginning with these basics and rebuild that strength with GOOD form!

#blackfriday FUNDAY amirite?!
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I am SO FREAKING EXCITED to announce that I released my first e-book today!! I’ve been working on @busygirltone for the last 9 months with the goal of competing before the end of 2018 and I’m a month early so so ready to share it with all those busy ladies (& gents) that need a shake up to their workout routine!!
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Here’s a fun lil legs & abs workout from the guide to get you started on your weekend!
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@busygirltone is a 103 page, 6-week fitness guide and e-book aiming to make having a healthy and toned body attainable for everyone, regardless of your busy lifestyle! Pop on over to the Busy Girl Tone facebook to peep some transformations from the amazing busy ladies who were the absolute best product testers!

Finishing my day with some fun training at E60 Fitness - Arlington. Bored of ab exercises? Try playing catch with leg raises 😂🙌🏼💪🏼

Last morning in Mexico, getting my blood flowing with a lil baby leg circuit out by the beach 🏖
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Waking up with a little 5x5 today:
🏝Reverse Lunge
🏝Squat Jumps
🏝Curtsy Lunges
5 of each, for 5 rounds to wake up and feel ready for the day of travel ahead!

This Friday, I cracked open the truth about @bangenergy with everyone’s favorite doctor 👩🏼‍⚕️
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Follow the Inventor of BANG: @BangEnergy.CEO #BangEnergy #BangEnergyCEO#EnergyDrink #ad

When a drink is so magical, it transports you to a photoshoot 🦄😜🤩
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The @BangEnergy myth has been solved and a magical creature has been set free! From the instant you sip the newest Bang flavor, you will immediately taste something that can only be described as magical! Unicorns are said to be uncatchable, but nothing is impossible. Thanks to the inventor of #BangEnergy , @BangEnergy.CEO , now you can experience the magic too! #BangRainbowUnicorn #EndlessSummer #Summertime #BangEnergyCEO #energydrink

Ketonz by @Meltdown.Beverage is formulated to help support increased blood ketone levels, maintain lean muscle, improve athletic and mental performance, sustain energy, and burn fat (when combined with exercise)! Ketonz is the king of ketone supplements with its bleeding edge blend of BHBs, Straight 8, electrolytes, caffeine, leucine, and Super Creatine for a sustained increase in energy while maintaining lean muscle mass.
Follow the Inventor of Ketonz: @BangEnergy.CEO #KetonzDoYouLoveMe #GetYourKetonzOn

On Friday’s we warm up with @bangenergy & HIIT! To get my heart rate up and my blood flowing before my lift today, I did a quick 8 minutes of HIIT. {12 Jump Lunge/Squats • 12 Tricep Dips with Alt Knee Tucks • 12 Oblique Burpees • 12 Negative Sit-ups} Repeat for 8 minutes for a full body warm up!
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Also! I love my new @BangRevolution.Apparel tank top! You can now purchase this same tank top at #24HourFitness locations around the country!
@BangEnergy #BangMasterBlaster
Inventor of Bang: @BangEnergy.CEO #24HrFitBangTank #BangAllDayBangAllNight #ad

1. Mauve leggings are NOT sweaty leg day leggings and I really need to stop doing this to myself.
2. “Boring” compound movements are and will always be my favorite and the first thing I teach my PT clients.
3. Accessory movements only do so much for those small twitch fiber muscles, big movements like deadlifts and squats challenge and strengthen your entire body (if done correctly) and have a bigger impact on growing that 🍑
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#legday #fuelyourdestiny #transformationtuesday #intermittentfasting #bangenergy #deadlift #girlswholift #welcometotheblackparade #mauvepants #lululemon #barefoot #ihateshoes #ialsohatemakinghashtags #butlikeifeellikeishould #someonesetmefreefromsocialmedia #comment #below #ifyou #readthese

Happy Sunday Funday! Who needs those high sugar red, white and blue popsicles when you have these?! I call these “lit-cicles” 😂🔥 Seriously though, if you’re not having pre-workout Popsicles this summer, what are you even doing with your life 🤷🏼‍♀️🤷🏼‍♀️ .
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Make yer own: popsicles container $6 on amazon & @bangenergy Master Blaster PreWorkout 25% off with code JFR25 🙌🏼 creator: @bangenergy.ceo

You don’t need a fancy gym membership to get fit. Find some stairs and get to work! Don’t forget to bring a cold @vpx_sports Protein Rush for after tho 😋 created by @vpxredlineceo

Rainy days are always better when you get a @vpx_sports subscription box! When you get a #BangBox you can try out all of the amazing products before deciding your favorite flavors! It’s only $14.99 Per Month and arrives right at your door! This month I got my favorite #cherrybladelemonade and some delicious peanut butter chocolate protein products!
#BangBox #BangRevolution @vpxredlineceo @bangenergy

Happy 1st Birthday @e60fitnessarlington! It’s been a crazy year since we opened and I can’t wait to see where we’re at in another year!! If you’re in NOVA and haven’t come by before, make sure you stop in sometime soon for a free class and to check out this beautiful facility! 💚💪🏼🙌🏼

You need the extreme energy of @redline_energy to have extreme amounts of fun at a children’s adventure park. 😂✨ @redline_energy & @vpxredlineceo are always keeping me energized and having a good time!

If the suns out... so am I! Love having a tire to flip at @ashburnfitness on sunny days 🔥💕💪🏼

Hitting a little shoulders & biceps on the cables today at @e60fitnessarlington .
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I’ve gotten a lot of questions lately about how much protein people need in the day, and honestly it’s completely different for everyone! The amount of protein (and food in general) you need depends on your activity level, metabolism, goals, and much more. But, no matter how much I’m consuming, I always turn to @vpx_sports Protein Rush when I don’t have time for a full meal. It tastes amazing and it has a resealable cap so you can drink it in as many servings as you’d like! (Full bottle is 40g Protein, 7g Carbs, 3g Fat)
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You can always use my code JFR25 at vpxsports.com to save 25% on protein, @bangenergy, @redline_energy and more! All created by the legend @vpxredlineceo

I know what you’re thinking, and the answers are both yes. Yes, I did go to art school to get this good at insta vids. And Yes, you can order @bangenergy tea online if you don’t have a Heb near you.
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The @BangEnergy Triple Threat Tease Just Dropped! That's a tongue twister! 😜 Try all 3 and you can call yourself a Bang Triple Threat!
#BangEnergy Georgia Peach Sweet Tea and Lemon Drop Sweet Tea available NOW at vpxsports.com and #BangEnergy Sweet Ice Tea is available now at #HEB! #BangTripleThreatTease Inventor of BANG: @VPXRedlineCEO

You 👏🏼Don’t👏🏼Need👏🏼Fancy👏🏼Ass👏🏼Equipment👏🏼To👏🏼Build👏🏼Muscle!! You don’t need to jump up a stair master to build a booty. You don’t need to hang up side down while doing tricep extensions to tighten your arms.
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You have 100+ lbs of body weight with you at all times that you can use to transform yourself 💪🏼Stop over complicating exercise.
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One of my biggest struggles being a trainer is having people tell me that they “can’t” get in shape because they can’t afford a gym membership. This is a huge reason I’m writing the @busygirltone e-books. Everyone has the ability to get in shape and create the body they desire, you just have to know what to do and how to use your own body to challenge yourself.
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This Friday, challenge yourself to try something new, without using extra equipment!

No space or weights? No problem! Grab your pupper and find a little spot for a few dog-weighed exercises. @redline_energy & this sunny day have leala and I sweating on this balcony! 🌞💪🏼 @vpxredlineceo @vpx_sports @redline_energy 🏃🏼‍♀️🏃🏼‍♀️

Thankful for pretty gyms that are basically empty when I wanna lift back and talk to no one 💪🏼🙅🏼‍♀️🤷🏼‍♀️ 1. Single, Single, Double Lat Pulldown 2.Straight Arm Lat Pushdown 3.Single Arm Row SS w/ Bent Over Flys 4.Barbell Rows 🙌🏼 Complete for 5 sets of 12 each for a nice tightness in the back when you lay down at night 😬😴
Wanna see more workouts and tips?! Follow me on Instagram! @jfrfit

Working slowly but surely on getting my strength back and making some new gains! Prepping for a show and getting lean can definitely make you feel a little weak but you just have to stay energized and focused on your goals. Exercises in video: Bent Over BB Rows, Renegade Row w/push-up, Archer Rows, & Lat Pulldown 💪🏼 Bang 💥 Flavor: Star Blast ⭐️ Bang Discount Code: JFR25